CFPC – CrossFit

BENCHMARK WEEK! We will be performing benchmark workouts and lifts each day this week. Do your best, we would love to see some new PRs!

Warm-up

Warm-up (No Measure)

Reverse Squat TABATA

8 rounds:

:20 sec Squat hold

:10 sec Air squat

10 PVC Pass throughs

Box edge shoulder stretch, 1 min hold

5 Barbell Tempo front squat (5 sec down, 3 sec hold in the bottom)

10 x 1 Wallballs, max height throw, 5-10 sec between throws

Weightlifting

Spend 15 min to find a 3 rep max Thruster. Proper form and depth are required on all reps!

Thruster

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Perform with 50% of today’s 3 rep max, but no more than 95/65#

Scale pull-ups with strict banded or ring rows.

9 min CAP